Learning how to make healthy food
choices and obtaining sound & balanced nutrition earlier on in life will
help pave a pathway for good health the rest of one’s life. Eating for good
health, physical activity, and other healthy habits are necessary throughout
the lifespan. How we live in our earlier will affect us later on. All aspects
of a person as a whole affects our overall health, including our physical and
emotional health. They all work together to maintaining wellness. “To a large extent, physical activity and
nutrients share the same metabolic pathways and can interact in various ways
that influence the risk and pathogenesis of several chronic diseases” (WHO,
2003).
The need for sound nutrition begins
before life even begins, and with the parents nutritional habits. Parents need
to maintain a healthy diet and lifestyle to help prepare for healthy conditions
of their future child. A woman’s nutrition before pregnancy is crucial because
it determines whether her uterus will even be able to support the growth of a
healthy placenta” (Sizer, 2011). Nutrient needs for the mother also increases
during pregnancy on all essential nutrient fronts. Caloric intake increases by
340 per day during the 2nd trimester and 450 calories during the 3rd
trimester. Carbohydrate intake needs to increase about 175 grams per day, while
protein increases by 25 grams from a normal intake range for a woman (Sizer.
2011). Healthy essential fatty acids are important to increase as well, needing
lipid materials to aid in the development of the baby’s brain. Mineral and
vitamin intake requirements must also increase, most notably include folate
(increases by 400 – 600 mg per day), vitamin B12 (increases due to folate
hindering its absorption), calcium (must increase, along with magnesium and
phosphorus, for proper skeleton development), vitamin D (increases, because it
aids in calcium absorption, by consuming vitamin D fortified milk), iron
(necessary to increase blood volume), and zinc (vital for protein synthesis and
cell development, and needs to be balanced against iron intake – which hinders
its metabolism). Basically, take a healthy diet and consider it on overdrive.
Even though the caloric intake needs increase during pregnancy “the high
nutrient requirements of pregnancy leave little room in the diet for
discretionary calories from sugars and solid fats” (Sizer, 2011). A healthy,
balanced diet needs to continue for the mother even after birth in order to
provide proper nutrients via breast milk. During the first year of life the
infant grows faster than any other stage, and breast milk provides the needed
nutrients for this growth. Breast milk is the optimal form of nutrition for an
infant, given that the mother is healthy and is making healthy lifestyle
choices, providing essential nutrients (including vitamins, minerals, proteins,
fatty acids, etc.), immune factors, calories and water content that he/she
needs for optimal development and survival. “Breast milk excels as a source of
nutrients for the young infant. With the exception of vitamin D… breast milk
provides all the nutrients a healthy infant needs for the first six months of
life” (Sizer, 2011). That being said, solid food should begin to be added into
an infant’s diet at about 6 months, or when the individual infant seems ready. “The
early feeding of the infant lays the foundation for lifelong eating habits… and
health throughout life” (Sizer, 2011). 
As the infant grows into a child,
healthy eating habits and behaviors needs to be developed. “Nutrient needs
change in childhood and throughout life, depending on the rate of growth, gender,
activities, and many other factors… dietary excesses during childhood often set
up a life-long struggle against obesity and chronic diseases” (Sizer, 2011). Proper nutrition will aid in brain,
organ and overall body development. Without proper nutrition early onset issues
may develop. This is where healthy eating choices need to be taught and the
task of teaching the child that healthy foods taste good too. On an average
basis (though numbers vary) “a 1-year-old child needs about 800 calories a day;
at age 6, the child needs about 800 calories more. By age 10, about 1,800
calories a day support normal growth and activity without causing excess
storage of body fat” (Sizer, 2011). Children need water, vitamins, minerals,
healthy fats, complex carbs, and proteins are needed to aid in development and
growth. Fiber content varies from 19 to 26 grams for ages 1 thru 13. Protein
and fat consumption is added into the diet (depending on age, gender, activity,
etc), and 130 grams of carbs is recommended to be consumed. The DRI’s for
vitamins and minerals are still lower than that of adolescence or adults, but
“as a child grows larger so does the demand for vitamins and minerals” (Sizer,
2011). Though a healthy, balanced diet should provide the necessary nutrients,
the DRI recommend the insurance of having 7-10 milligrams of iron per day and
10 micrograms of vitamin D per day for proper growth. “To grow and to function
in the adult world, children need a firm background of sound eating baits,
which begin during babyhood with the introduction of solid foods” (Sizer,
2011).
As the child hits adolescence it is important to that
parents and other prominant figures help the growing individual develop healthy
eating habits and lifestyle behaviors. This is a period of life where independence
is gained and the individual has a tendency to want to make decisions and
choices on their own. They can be influenced by peer groups and other social
circles to develop unhealthy nutritional and lifestyle choices. But, this is
where education and a firm base in healthy eating habits come into play. Parents
can “encourage teens to meet nutrient requirements by providing nutritious
snacks; authentic nutrition information may be best received when it speaks to
a teen’s interests” (Sizer, 2011). It is during this stage that the growing
adolescent hits yet another growth spurt and nutritional needs drastically
change and increase. “The energy needs of adolescents vary tremendously
depending on growth rate, gender, body composition, and physical activity”
(Sizer, 2011). This stage is a crucial time for bone development. Iron, calcium
and vitamin D needs all increase due to the increase in lean body mass and bone
mass. Calcium (and vitamin D to aid in its absorption) is crucial due to growth
spurts during this period to support healthy bones (WIN, 2009). In addition to
the continued need for a complete spectrum of vitamins and minerals, as found
in a multi-vitamin (which is suggested if a healthy diet is difficult to
obtain), iron becomes crucial during this stage. “Teen
boys need iron to support their rapid growth—most boys double their lean body
mass between the ages of 10 and 17. Teen girls also need iron to support growth
and replace blood lost during menstruation” (WIN, 2009). Adolescence/teen needs, though vary in different quantities,
look pretty similar to the needs of an adult, with some variations due to age,
body composition and physical activity. But, even with the variations, the
basic guidelines are the same. As stated in previous posts adolescent teens
need to consume a balanced diet of healthy fats, lean proteins, complex carbs,
ample amounts of water, plenty of fiber, low or no-fat dairy products, and correct
amounts of minerals & vitamins. Because of increased growth, teens require
about 5 ½ healthy oz. of protein on a daily basis. Carbohydrate intakes are
similar to a child’s intake, as 130 grams per day is still a good number to aim
for. Healthy fats need to be consumed in small quantities to support growth and
maintenance. Though this is dependent upon physical activity levels and gender,
“teenagers who are consuming 2,000 calories per day should aim for
2 cups of fruit and 2 1/2 cups of vegetables every day” (WIN, 2009). They also
need to consider physical activities when choosing what foods to eat, and
should stay active when aiming for good health. Continuing on into the adult
years, sound nutrition and healthy lifestyle choices need to be followed and
valued if you want to live a long, healthy life. As we age ample amounts of “whole-grain
breads, cereals, rice, and pasta provide a steady supply of carbohydrate that
is essential for optimal brain functioning. With age, fiber takes on extra
importance for its role against constipation, a common complain among older
adult” (Sizer, 2011). A balanced, healthy diet should continue to be followed into
older adult years to maintain good health. Just because someone is aging does
not give them an invitation to consume whatever they want. It will still
negatively affect them. Like at other stages in life, what you do and eat today
will affect you today and later on in
life. All of that being said adopting and maintaining a healthy diet is crucial
at every stage in life. “Nutrient deficiencies compromise immune function,
while a sound diet and regular physical activity can improve it” (Sizer, 2011).
Healthy
adjustments “may not only influence present health, but may determine whether
or not and individual will develop such diseases as cancer, cardiovascular
disease and diabetes much later in life” (WHO, 2003).
Older
adults diets vary depending upon physical status, medications, and any diseases
that may have developed over the years. A physician should be consulted when
developing a healthy diet and exercise regiment, especially if medications are
being used. 
References
Sizer, F., &
Whitney, E. (2011). Nutrition concepts
and controversies (12th ed.). Belmont, CA: Wadsworth learning.
WHO (2003). Diet, Nutrition and the Prevention of
Chronic Diseases. World Health Organization. Retrieved from http://whqlibdoc.who.int/trs/who_trs_916.pdf
WIN (2009). Take Charge of Your Health. Weight-control
Information Network. Retrieved from http://win.niddk.nih.gov/publications/take_charge.htm
No comments:
Post a Comment